Oven Roasted Tri-tip

One dark and stormy night (a relief in Central California) we really didn’t want to barbecue in the rain (and we were low on charcoal). So, my husband made a tri tip roast in the oven. If you aren’t accustomed to this cut, here’s the Wiki about it: https://en.wikipedia.org/wiki/Tri-tip.

How we (my husband as I watched and took pictures) made it:

Oven Roasted Tri-tip Roast


  • 1 beef tri tip roast
  • Your choice of seasonings

Season your roast (we have been using McCormick Montreal Steak seasoning lately).

Preheat your oven to 350 degrees F.

Place a heavy skillet (we love our cast iron) on the stove and heat on high. Once the skillet is hot, add about a teaspoon of oil to the pan (or spray with Pam). Place the roast in the pan and sear it for about 4 minutes (as you can see from the photos, it wasn’t that brown this time and turned out better than ever). Flip it over and sear the other side.

Now, place the skillet in the oven (do not cover) and let cook until you are happy with the doneness. Here’s a great webpage about proper doneness of beef: https://www.certifiedangusbeef.com/kitchen/doneness.php. The basic rule of thumb is 10 minutes per pound. We baked ours for almost 20 minutes and removed the tri tip from the oven when the thermometer read 135 degree F. While resting (we let it rest for 10 minutes before cutting) it reached 140 degrees F.

That’s it! To serve, either slice it thick (against the grain) like a steak or thin (think roast beef). My favorite way to eat it is with some cheese and avocado (OH! Maybe some horseradish sauce, too!). Tri tip is great leftover, too! Either dice it and add to scrambled eggs, pan-fry and serve with fried eggs, or just grab a piece and munch away!

Here’s some pictures (unless you do not like this setup, I think I will post any recipes I/we create before any pictures because I HATE having to scroll a mile just to read a recipe).

Browning in cast iron skillet


Our meat thermometer from Home Depot
Medium Rare (almost medium) 140 degree internal temperature

Dr. Atkins’ Steak and Barbecue Sauce (and copies of the Original book)

One quick note about getting copies of Dr. Atkins’ original book: I noticed, when updating my Amazon store (look over there) there are a lot more copies of the book available. I have listed the 1972, 1980, 1984, and 1990 publishing dates. I think up until the 1990 version, they are roughly the same.

Judith, this is the closest thing I could find to a barbecue sauce recipe from my books.

Steak Sauce
11 Tablespoons

1/2 cup Hunt’s Tomato Puree (sauce)
1/4 cup water
5 teaspoons distilled vinegar
1/4 teaspoon orange extract
1/8 teaspoon salt
1 small clove garlic, crushed
1 teaspoon grated onion
1/2 teaspoon Maggi Seasoning
20 drops of Tabasco sauce

Blend and refrigerate until serving time.

WAIT! I found it (I think). It was included in a Barbecued Spareribs recipe!

Dr. Atkins Barbecue Sauce

1/4 cup chopped onions
1 Tablespoon bacon drippings
1/4 teaspoon garlic powder
1/2 cup water
1/8 cup lemon juice
2 Tablespoons tarragon vinegar
1 Tablespoon Lee & Perrins Worcestershire Sauce
3 Tablespoons brown Sugar Twin
1 cup Hunt’s tomato juice
3 Tablespoons of soy sauce (how funny, the note says this can be purchased in a health food store)
1/4 teaspoon paprika
1 Tablespoon Gold Seal cocktail sherry (optional)

Saute the onion in bacon drippings until brown, add garlic powder and cook 1 minute. Add remaining ingredients and simmer for 25 minutes.

Grilled Flank Steak “Pastrami” – Pastrami-Spiced Beef Flank Steak

Brasato in Bianco


Brasato in Bianco


2 to 2 1/2 Pounds Meat Of Choice Cut Into Bite Sized Pieces ~ See Note Above (I used A Veal Steak Cut Into 2 Inch Pieces, And A Slab Of Pork Ribs With The Ribs Cut Individually)
1 Carrot, Peeled And Diced
1 Celery Stalk, Diced
1 Small Onion, Peeled And Diced
3 Cloves Garlic, Peeled And Minced
1/4 Cup Olive Oil
1 1/2 Cups Dry White Wine
2 Cups Hot Homemade Chicken Broth (Plus Additional If Needed)
2 Tablespoons Chopped Fresh Basil
2 Tablespoons Chopped Fresh Parsley
2 Tablespoons Chopped Fresh Thyme
Sea Salt
Cracked Black Pepper
To Serve:
Chopped Fresh Parsley

The Steak Breakdown: Your ultimate guide to cuts of beef

I’m not sure about you but there have been times when I either question the butcher’s sanity (for a price per pound for a cut of meat that used to be considered “poor people” food … the kinds we grew up on, like round stead which I recently saw for MORE PER POUND than Tri Tip) or you sit there, with your jaw dangling, trying to figure out if you should buy this cut or that cut and what the heck will you do with it once you get home. This page will help.

As I might have said before (I think it a lot, so never know what may have passed from brain to keyboard), I appreciate when people type/speak plainly. This article is one of those where the author shows humor while being informative and I appreciate it. “BRISKET Where it is: The lower breast, known on the human as the under-boob.”


Horseradish Cream

Since I have been craving horseradish, I finally bought some.  We also bought a tri tip to cook over some hardwood charcoal (the best smell in the world).  So, I looked around the web for some recipes and couldn’t figure out which one to try.  I pretty much just made it up as I went along and am very happy with the result.

This is the brand (and style) I bought.  I was looking at the prepared creams and every single one had corn syrup in it.

UPDATE: It turns out I know the wife (Facebook friend: amazing what you miss when all you talk about is food, crafts and politics lol) of THE grower of the horseradish used by Beaverton Foods (the makers of Tulelake Horseradish)!  If you are on Facebook, please like their page: Organic Horseradish Roots – Tulelake, CA.


And here’s what I came up with.  It is amazing how flexible this is, depending on your tastes.  I just added a bit of this and that until I was happy.  Now, I have more than enough to satisfy my craving!

Horseradish Cream

  • 4 Tablespoons prepared Horseradish
  • 1/2 cup (4 ounces) Sour Cream
  • 3 to 4 Tablespoons Mayonnaise
  • 1/4 teaspoon Worcestershire sauce
  • 1/2 teaspoon Prepared Mustard
  • 1/4 to 1/2 teaspoon Black Pepper
  • 1 teaspoon Splenda (or other sweetener)

Mix it up and let it sit.  How long?  I let it sit for about an hour while we were finishing the tri tip and letting it rest.  All these amounts are approximate.

I started with just sour cream and it was too bland.  Added a pit of mayonnaise and it got better.  Then just kept adding a bit of this and that until I loved the flavor.  I’m pretty sure I ended up adding another Tablespoon of Horseradish in the end.  I ate about 1/2 cup with dinner (yeah, that much) and ended up with roughly 1 cup leftover.  I split that between 2 1/2-pint jars: one for the fridge and one for the freezer.

Unstuffed Cabbage Rolls


1 1/2 to 2 pounds lean ground beef or turkey
1 tablespoon oil
1 large onion, chopped
1 clove garlic, minced
1 small cabbage, chopped
2 cans (14.5 ounces each) diced tomatoes
1 can (8 ounces) tomato sauce
1/2 cup water
1 teaspoon ground black pepper
1 teaspoon sea salt

Gulaschsuppe (goulash Soup)

I received a version of this in an email (with no link) so I went a-searching. This one is MUCH better (the other one called for 1/4 cup of shortening … ugh).


300g onions, chopped (roughly 2 medium onions, or 2 1/2 cups)
50g butter (about 4 Tablespoons)
3 green bell peppers, chopped
3 tbsp tomato purée
450g beef cut into 3cm cubes (roughly 1 pound)
hot chilli powder, to taste
2 tsp paprika
2 garlic cloves, minced
1.5l beef stock (roughly 6 1/3 cups)
1 tbsp lemon juice
1/4 tsp caraway seeds

Cevapi – Minced Meat Kebabs


1 tbsp lard or butter
1/2 yellow onion, finely chopped
1 garlic clove, finely chopped
1 lb lean lamb
1 lb lean beef
1 egg white, lightly beaten
1tbsp sweet paprika
2 tbsp onions, finely chopped


Mixed ground meat patties (for anyone new, I only post a link and ingredients. For instructions, please go to the main website).


12 ounces ground beef, preferably ground chuck (not too lean,about 20 percent fat is ideal)
12 ounces ground pork or veal (or substitute more ground beef)
2 cloves garlic, minced
1 medium onion, minced (about 1 cup)
1 to 3 serrano peppers, stemmed, seeded, and minced (for hotter pljeskavica leave the seeds in), or 1 tablespoon hot pepper flakes
1/4 cup finely chopped flat-leaf parsley
1-1/2 teaspoons coarse salt (kosher or sea), or more to taste
1/2 teaspoon freshly ground black pepper, or more to taste

Dinner Last Night: Burgers and Broccoli Mash

Now, these burgers would have been fantastic on the barbecue (and would have been even better if they weren’t so spicy they punched a hole in hubby’s stomach after one bite). I made these up because there are times when I just get REALLY TIRED of straight-up hamburger. And the Mashed Broccoli? I really liked it, especially after I added about 2 tablespoons of heavy cream to my bowl just before eating.

MAKJ Blazing Burgers (not as low carb as I thought now that I’ve input the recipe into MFP)

1 pound ground beef
1/3 cup Yoshidas Marinade and Cooking Sauce *
1 4-ounce can of diced jalapenos (I used Ortega)
1 Tablespoon dried minced onion (or about 1/2 medium onion, diced)
1 Tablespoon garlic powder

Place everything except the ground beef in a bowl. Mix well and let sit for a few hours (to overnight in the fridge). When ready to cook dinner, mix up the ground beef with everything in the bowl. Form patties (I made 4). If they are a little too sloppy, place the patties in the freezer until ready to cook. I fried these in a non-stick skillet and even then, I had to add fat to prevent them from sticking (the sugars in the Yoshidas) BUT, these would be fantastic on the grill!

* A note about Yoshidas: it is higher in carbs, since it does contain corn syrup. Why did I use that? Well, it was here. You could substitute just about any sauce you like, such as soy sauce, coconut aminos, Worcestershire sauce, etc. That will change the nutritional information I have included with this recipe (and you may not want to add the same amount, since they all vary in strength).

Serving size: 1 burger (1/4 pound)

Input in My Fitness Pal as “MAKJ Blazing Burgers”

Per Serving: Calories: 338 Carbohydrates: 17 Fat: 16 Protein: 29 Fiber: 0


MAKJ Broccoli Mash

I felt like mashed potatoes, had some broccoli that needed to be cooked, so this is what I ended up with.

1 head of broccoli, cut up (about 8 cups)
8 cups of liquid (I use chicken broth to cook my broccoli and that will be reflected in the nutritional information below)
1/2 cup grated Parmesan cheese
2 Tablespoons butter
1/2 cup cream (optional and to taste/texture)
Salt and Pepper, to taste

Add the broccoli to a pot. Pour the liquid over it and turn the burner on medium-high. Cook until done (you can easily poke the broccoli with a fork but it’s still bright green). Drain (I save the liquid and drink it the next day). Place the well-drained broccoli in a food processor and process until smooth (you might need to add some liquid to accomplish this). Scrape into a bowl, add butter, cheese, and finish it up with the cream and salt and pepper. I’m going to experiment with the extra broccoli … thinking broccoli pancakes (similar to potato pancakes). Not sure how to do those nutritional numbers, if they turn out (may end up being an utter failure).

Serving size: 1 cup

Entered into My Fitness Pal as

Per Serving: Calories: 137 Carbohydrates: 6 Fat: 10 Protein: 4 Fiber: 2 (net carbs: 4)

Ground Beef Jerky

Want to eliminate ALL carbs from jerky? I’m doing this (in addition to the Pork Liver and Heart) tonight! Oh, boy … meatfest! 🙂


2-3 lbs of grass fed ground beef (or venison, elk, bison, etc.)
1-3 TBSP sea salt (to taste)
Pepper (to taste)
Garlic powder
Coconut aminos (optional)
Other spices to taste. I’ve made a Mexican type flavor with Cumin and Cilantro; a Chinese variation with ginger and fermented soy sauce; and an Italian version with Oregano, Basil, Marjoram, extra Garlic and pepper.

Ready? Roasted Beef Tongue

Now that I’m older, I’ve been kicking myself for not trying it the one time I was around it. Well, I started thinking about trying it when I was watching “Bizarre Foods” and that’s when I started kicking myself. Andrew Zimmern constantly says how he just loves tongue, cooked in a variety of way. I found a market (it’s the Mexican market where we get our carne asada) that sells nice, fresh-looking tongue. I will do this eventually but I have this tab open and need to post this now.


1 Beef Tongue

1 T Sea Salt

1 T Black Pepper

3 Garlic Clove, minced

Olive Oil, for roasting

Chile Colorado

So, last night we were alone for dinner.  Hubby was thinking Mexican but wasn’t sure what I could eat.  So, I thought about it.  We haven’t gone to our favorite Mexican restaurant since before August of last year.  So, I thought about it.  Our favorite meal is the number 1: beef taco (real with chunks of beef), beef enchilada, chile colorado, chile verde, chile relleno, beans and rice.  I’ve been eating Del Real Chile Verde since the beginning, so that’s not an issue.  Chile rellenos are only dredged in corn starch, then dipped in beaten egg whites and fried, so that shouldn’t have been a problem.  The taco I could scrape out the meat (boy, was that good meat).  Same with the enchilada (and I just wouldn’t eat the beans and rice) but what about the chile colorado?  I didn’t really know what was it that.  Well, it turns out the only carbs in it are just from any peppers!

So, I found a recipe that is the closest to what I had for dinner last night.  It was the best dinner I haven’t had to make in so long!


Ingredients: Chili Colorado (Beef)

Chili Colorado Beef 14lbs. chuck roast

1 1/2 teas. salt
1 teas. pepper
2 teas. onion powder
1 teas. garlic powder
1 tbsp. oil
water to almost cover the meat

Ingredients: Chili Colorado (Sauce)

2 oz. dry pasillo-ancho chilis (dry pablanos)
1 1/2oz. dry guajillo-entero chilis (dry Anaheim chilis)
1 green pepper
1 fresh Anaheim chili
1-2 jalapeno peppers (depends on how hot you like it)
1 big onion (or 2 small ones)
6-8 cloves fresh garlic
3 1/2 cups water
1 teas. salt
1 teas. dry Mexican oregano
1 teas. chili powder
1/2 teas. cumin powder

Spicy Beef and Cabbage Soup

And I stumbled onto this from the same website. It basically looks like chili with cabbage. Leave out the beans (and baking soda) to lower the carbs. It’s intriguing (and I’d probably use more beef).


Makes 10 to 12 servings

2 pounds lean ground beef

4 onions, chopped

A few green onions, chopped

3/4 cup chopped celery

1 (1-pound) can tomatoes

1 (1-pound) can Ro-tel tomatoes with hot peppers

1 (8-ounce) can tomato sauce

1 (6-ounce) can tomato paste

4 cups water

3/4 of a medium-sized head of green cabbage, shredded

1 tablespoon chili powder

Few drops hot pepper sauce

1 or 2 (15-ounce) cans red kidney beans

1 teaspoon baking soda

Beef Goulash

I have always loved Goulash but hadn’t thought about making it until I stumbled on this recipe. It truly is low carb if you leave out the noodles! Now, I could swear my friend’s mom added grated carrots to sweeten it but I don’t remember how much.


1/4 cup unsalted butter
1/4 cup olive oil
5 pounds beef chuck, well trimmed, cut into 1-inch cubes
Salt and freshly ground black pepper
5 pounds yellow onions, chopped
1/4 cup Hungarian paprika
3 cups Homemade Beef Stock
Sour cream, for garnish
2 pounds broad egg noodles, cooked
Chopped chives, for garnish

Homemade Corned Beef

We were talking (on Facebook) about corned beef and I mentioned I made some from scratch last year. It’s really simple. You should try it!

Betti’s London Broil

I typically do not broil much.  I’m not sure why … but this sounds like something I could do and NOT make it catch on fire (yes, many years ago, I set some garlic bread on fire).


1 ts Fresh Lemon Juice
1/2 tb My seasoning; (follows)
2 lb flank steak; Scored
2 tb Salad oil
2 Med onions; Sliced
1/2 ts Salt; (opt)
1/4 ts Salt; (opt)
1 tb Butter; melted
2 Crushed garlic

Beef Stroganoff Burgers

Oh, boy. See? This is what I was thinking with so many of the sauce recipes I’ve found!


1 ½ lb. Ground Beef
3 Tbs. Italian Flat Leaf Parsley – Chopped
2 Tbs. Worcestershire Sauce
3 Large Cloves Garlic – Minced – Divided
1 tsp. Onion Powder
1 tsp. Garlic Powder
½ tsp. Sea Salt
½ tsp. Black Pepper
2 Tbs. Butter
2 Tbs. Olive Oil
2 Tbs. Cooking Sherry
1 Small Onion – Diced
6 oz. Cremini Mushrooms – Sliced
1 Cup Beef Stock
2 Tbs. Beef Bouillon Granules
¾ Cup Sour Cream
¼ Cup Heavy Cream

Bacon−Stuffed Burgers

Bacon? Of course I’ll look at the recipe when it says ‘bacon’! I don’t use steak sauce to that’s the only change I would make (leave that out).


4 slices bacon

1/4 cup onion, chopped

1 can mushroom pieces, drained and finely chopped

1 pound lean ground beef

1 pound bulk pork sausage

1/4 cup Parmesan cheese, grated

1/2 teaspoon pepper

1/4 teaspoon garlic powder

2 tablespoon steak sauce

The Perfect Roast Beef

I have a confession to make. I have never made “roast beef”. I have made roasts but nothing that even compare to what you can get in a restaurant. Mine have always been cooked to death. I still dream and search and this is what I found for this (I need to learn to make prime rib … mmmm).


1 oven roast beef such as sirloin tip, top sirloin, strip loin, etc.
salt and pepper to taste
1 cup red wine
1 cup beef broth
1 tablespoon corn starch
1 tablespoon cold water
1 tablespoon butter (optional)
salt and pepper to taste

Smoky Beef Jerky

If you haven’t noticed, it’s virtually impossible to find commercial jerky that doesn’t have carbs. Well, look what I found! There are no sweeteners at all. BUT the best part of this recipe is she includes instructions for a dehydrator AND an oven!


1 pound london broil steak or flank steak (ask the butcher for a very lean piece)
¼ cup coconut aminos*
¾ teaspoon all natural liquid smoke**
¾ teaspoon chili powder
½ teaspoon sea salt
¼ teaspoon fresh cracked pepper
¼ teaspoon garlic salt
¼ teaspoon onion powder
¼ teaspoon smoked paprika
dash of cayenne pepper

Spanish Chilindron Stew and Sardinian Hare Stew

Look, two stews that doesn’t require a roux!


Spanish Chilindron Stew

3 pounds chicken, pheasant, lamb, venison or rabbit, in serving pieces
2 large onions, sliced in half-moons
10 cloves chopped garlic
2 tablespoons sweet paprika
1 tablespoon hot paprika
1 jar (15 ounces or so) or 5 roasted red sweet peppers, chopped
1 cup crushed tomatoes
2 cups red or white wine
Stock if needed (chicken or beef or whatever goes with your choice of meat)
1/2 cup diced cured meat: Bacon, pancetta, ham, etc.
1 tablespoon chopped fresh rosemary
4 bay leaves
1/2 cup chopped fresh parsley
1/4 cup olive oil
Salt and pepper
Large handful of dried mushrooms (optional)



8 rabbit legs or hare legs, or 8 chicken thighs
4 tablespoons olive oil
1/2 cup chopped parsley, plus another 1/4 cup
5 chopped garlic cloves
1 chopped onion
8 tablespoons capers
Large pinch saffron
1 cup warm water
1/4 cup high quality red wine vinegar

October 25, 2013 Stats

Well, still coughing but I’m able to do more. My sleep pattern is still off. Two nights ago, I learned a lesson. My cough syrup’s dosage is 2 teaspoons. Well, I didn’t want to walk all the way (my house is 800 square feet) to the kitchen, so I grabbed the medicine cup from another medication. I slept hard and woke up 30 minutes before hubby had to leave for work. After waking up enough to be able to read and do math, I ended up taking 3 times the dose! No wonder I slept so hard! I won’t do that one again!

My birthday was this week and hubby got me the best birthday present: rib eye steaks (and my own copy of Diablo 3)! He barbecued them over mesquite charcoal and basted them with butter the entire time they were cooking. I’m telling you, they were the best steaks we’ve ever eaten! I swear, they were the beef equivalent to turkey because that was the first night in a long time that we both slept through the night! He’s so good to me! I’m also very proud of myself. This is the first year since being diagnosed with type 2 diabetes that I did not cheat.

My stats are done. I’m down a pound and 2 1/2 inches since last week. One thing I noticed while laying in bed coughing was when I tighten my stomach muscles, I can actually see a bit of them! LOL!

Anyway, I hope you all have a fantastic weekend. I will (I’m going to make that sauerkraut … wish me luck!).


Once I grew up, I have loved cabbage (imagine a child who ate something really sour … that was the face I made when I was little at the thought of eating cabbage).  When I first began investigating low carbohydrate eating, I was disappointed that cabbage had more carbs than lettuce.  I limited my intake much more than I needed to and now, I NEED cabbage (and at 4 grams per cup of shredded, I think I can work that into my macros)!  That is for your standard green cabbage. Red cabbage has slightly more carbs (1 gram for a cup of shredded) but tastes much sweeter to me (the one form of cabbage that I miss and cannot think of eating without sugar is Rot Kraut). Maybe it’s the change in seasons.  Maybe it’s the fact that every time I turned around my son was eating MY sauerkraut!  I don’t know the reason I want cabbage desperately but I really don’t care.  I’m going to eat some!  First, I think I’m going to attempt to make sauerkraut. I didn’t even like sauerkraut (imagine the sour kid face again) until last year when I finally tried some. It was really good! It wasn’t really sour at all, just salty cabbage.

Here are instructions for make a small batch of sauerkraut for those who do not want to make massive amounts:


Next, here are two recipes for cabbage that you can add to your culinary adventure. I prefer mostly just the taste of cabbage (bacon is always a bonus). I could saute it with just butter, salt and pepper, then chow down (which is probably one reason why I held off adding it back to my menu).

Corned Beef and Cabbage

After boiling your corned beef, place the cabbage in the cooking water. Boil until just done (not too long … you don’t want mushy cabbage). Drain. If you have given up corned beef because of the nitrates used, here’s how to make your own corned beef (just leave out the pink curing salt … all that will happen is you end up with brown, instead of pink, corned beef. I did this and the flavor is exactly the same).


Sauteed Cabbage

Dice up some bacon (you can’t have too much) and brown it in a large skillet. Slice the cabbage. Using a slotted spoon, remove the crunchy bits of pig to a plate lined with paper towel (you don’t want them those yummy bits to get soft). Add the cabbage to the pan and saute until no longer crunchy. Pour the bacon back into the pan, add salt and pepper to taste, toss around, and serve.

Mexican Pot Roast Recipe

Now, this is one of those dishes that’s perfect for a mixed family (keto/low carb and standard diet).  Make some rice and heat up some tortillas and the whole family will be happy!


Please go to the above link for instructions.

  • 2.5 – 3 lb boneless chuck roast
  • 1/2 cup salsa verde
  • 1/2 cup canned chopped green chilis
  • 1 cup diced tomatoes
  • 2 Tbsp dried onion flakes
  • 1 tsp garlic powder
  • 1/2 cup red and yellow peppers cut into strips
  • 1 tsp salt
  • 2 Tbsp ground cumin
  • 1 Tbsp ground coriander
  • 1 tsp dried oregano
  • 1 Tbsp chili powder
  • 1/2 tsp black pepper
  • 2 Tbsp apple cider vinegar


I have always loved chili (Hormel’s No Bean chili).  About a month into my low carb journey, I had chili dogs (2 hot dogs, in a bowl, with chili, cheese, sour cream and a little onion).  Now, granted, I had about 1/2 cup of chili poured over these hot dogs but I was shocked at my blood sugar response!  That morning was 104 and after my meal it was 137!  That was when I read the label.  That chili not only contains corn flour (which was a huge “Duh!” but also, oatmeal).  I have since been on a mission to find a substitute.  I have yet to find one but this … this looks promising!  Just do away with the corn meal and I’ll be good to go!  I’ll scrounge through the freezer and hopefully be able to try this recipe out tonight!


1/4 lb Fat[ I use clarified bacon fat but beef suet would be more traditional ]

5 lbs Beef Tips [Chuck Roast cut into cubes is best but you may use the product labeled beef tips in the market]

1/2 Cup Chili Powder[Gebhardt is king in Texas but if you can’t find it use common sense and buy a good brand. Preferably from a market that sells a fair amount of it so it’s fresh. If you have access to a genuine Mexican market then you can find the really good stuff and get a pure chile powder like Guajillo]

2 T. Cumin[I like to buy the seeds,toast them on a comal,then grind them in a spice grinder but powdered cumin will work just fine

2 T. Ground Oregano aka Mexican Oregano[Not the Italian kind, this Oregano is sold as a powder and is essential in this dish]

1 T. Salt or to taste

1 T. Cayenne [obviously if you’d like to ratchet up the heat just add more]

1 bulb Garlic [Freshly minced garlic,not the stuff that sits in a jar of oil in your fridge]

2 quarts Stock [I use chicken which is not traditional, beef is recommended here for purists. If you don’t have time to make stock the brand Better Than Bouillon is surprisingly good]

1/2 Cup Masa Harina [If you can’t find masa mix in your part of the country, corn meal will do just fine-the finer grind the better]

1/2 Cup Water

UPDATE:  Well, I didn’t have any bulk meat so I threw in what I could and ended up with chili soup.  That being said, the flavor is spot on!  I love it!

Transylvania Goulash

If you like sauerkraut, you will love this!  There are 6 grams of carbohydrates per cup of sauerkraut and 10 grams per medium onion.  You could cut down the amount of onions and still have a tasty, low carb dinner!  Also, I saw two other recipes, one with beef and one with pork so this can be pretty versatile.


Please go to the above link for instructions.

2 lbs. boneless veal shoulder
6 med. onions, chopped
1/4 c. snipped fresh dill or 1 tsp. ground dill seed
1 clove garlic, minced
1 tsp. caraway seeds (Only if you like it.)
1 T. salt (Use 1 tsp & add more near the end…to taste.)
1-1/2 cans condensed beef bouillon, undiluted
4 tsp. paprika
1 (1 lb., 11 oz.) can sauerkraut, drained
2 pts. sour cream

Ropa Vieja

Who needs low carb tortillas or spaghetti squash when you can just throw this in a bowl and top with cheese and sour cream? 🙂


3 pounds chuck roast (cut it into pieces about 2-3 inches on a side – the butcher can do this)
1 small or 1/2 large onion, chopped (red or yellow onion)
1 cup chopped celery (or more)
2 medium green peppers, chopped
2 medium red peppers, chopped
1 can chopped tomatoes (15 oz)
1 small can tomato paste (6 oz)
2 bay leaves
2 Tbsp chili powder
1 tsp oregano
1 Tbsp Beef Better Than Boullion or 3 cubes
salt and pepper

Perfect Pot Roast

Tonight, dinner will be basic pot roast. It’s been so long since I’ve made it that I had to look it up! lol


Please go to the above link for directions.

1 whole (4 To 5 Pounds) Chuck Roast
2 Tablespoons Olive Oil
2 whole Onions
6 whole Carrots (Up To 8 Carrots)
Salt To Taste
Pepper To Taste
1 cup Red Wine (optional, You Can Use Beef Broth Instead)
2 cups To 3 Cups Beef Stock
3 sprigs Fresh Thyme, or more to taste
3 sprigs Fresh Rosemary, or more to taste

Taste Delight Pancakes

From Dr. Atkins Diet Cookbook (1974)

2 servings

  • 1/2 pound ground beef
  • 3 egg yolks, lightly beaten
  • 1 teaspoon lemon juice
  • 1 Tablespoon grated onion
  • 1/2 teaspoon celery seed
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon baking powder
  • 1/2 teaspoon salt
  • Dash of pepper
  • 3 egg whites
  • oil

Mix first 9 ingredients well.

Beat egg whites stiff.  Fold meat mixture into beaten egg whites.

Lightly oil hot griddle or skillet.  Drop mixture on griddle by Tablespoonfuls.  Lift edge of pancake to see if it is browned and puffy.  Turn with spatula and brown other side.

Good served with or without sauce.  For a delicious treat, serve with Mushroom Sauce.

Total grams: 2.8

Grams per serving: 1.4


Now, I detest ground turkey.  So, of course, I would use ground beef, venison, etc.  What makes this recipe different than others I’ve seen is the zucchini used for the layers.  I also love the addition spicy sausage … I love sausage!



Albondigas Soup

I watched this episode of “My Family Recipe Rocks” on March 3. What I loved about one of the other recipes is she included how they make their chili paste: Note: The Chili Paste is made with dried (no spicy/no seeds) California and dried Pasilla chilies. Soak in pot of hot water for 15 min and then grind into a paste. But this recipe, if you leave out the rice, is practically no-carb!
Albondigas Soup

1lb ground beef
1/2 cup chopped onion
1/4 cup chopped green onion
1 egg
1 tsp black pepper
1 tsp garlic powder (for meatballs)
4 tbsp long-grain rice
6 cups of water
3/4 cup tomato salsa
1 1/2 tsp chicken base
1 tsp of garlic powder (for soup)
1 tsp salt
1 tsp cumin
1/2 tsp white pepper
1/2 tsp oregano

Homemade Beef Pepperoni

If this is going to be stored in the refrigerator or freezer, I don’t see the need to use Tender Quick.


Homemade Beef Pepperoni

This beef pepperoni is a flavorful homemade cured meat, on the dry side, formed into rolls, baked, and sliced

5 lbs (or 5 rolls)

5 pounds lean ground beef
5 heaping teaspoons of Morton’s “Tender Quick” curing salt
2 1/2 heaping teaspoons of mustard seed
1 teaspoon ground pepper
2 1/2 teaspoons garlic salt
1/2 teaspoon cayenne pepper

Day 1: Mix all the ingredients and knead well. Refrigerate in sealed container (or air-tight with plastic wrap).

Day 2: Knead again; cover and continue refrigerating.

Day 3: Form meat into four rolls. Place rolls on an oven grill pan or wire rack; place the grill/rack on/inside a cookie sheet, so excess fat can drip. Bake 7 hours at 150 degrees. Turn rolls 45 degrees every 2 hours.

Store in the fridge or freezer.

Chili Done Chernobyl-Style

And what better way to beat off the Winter cold than to spice things up? You should check out the rest of her blog … fantastic! This is what will be in the crock pot in about 30 minutes. 🙂


Chili Done Chernobyl-Style

If you like your chili hot, this simple and filling chili recipe will leave your brow sweating, your nose running, and your heart begging for more! Whether you simmer it for an hour on the stove-top or you cook it all day in the slow cooker, you can’t go wrong with this crowd-pleaser.


  • 2 lb ground chuck
  • 1 lb bulk spicy Italian sausage
  • 4 – 6 cloves garlic
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 large red onion
  • 1 26 oz can Hunt’s garlic and herb spaghetti sauce
  • 2 15 oz cans diced tomatoes with green chiles
  • 1 T cayenne pepper
  • 1 t ground cumin
  • 1 t paprika
  • 1/8 t cinnamon
  • 1/8 t nutmeg


Seed and dice peppers. Coarsely chop onion. Peel and mince garlic. Add veggies, beef, and sausage to a Dutch oven. Cook until meat is browned and veggies are tender.

Add tomatoes (don’t drain!), spaghetti sauce, and spices. Stir. Reduce heat to low and simmer for at least an hour. Serve with sour cream, chopped onion, or shredded cheese.

Note: If you’d like to cook this in your slow cooker, brown the meat and cook the veggies in a skillet. Dump the skillet’s contents into your slow cooker along with the tomato products and the spices. Cook on low for 5 to 8 hours.

Primal Tex-Mex Tortillas and Taco Seasoning

And check this out!


Primal Tex-Mex Tortillas

Makes 4 tortillas


  • 1/4 cup plus 2 tablespoons water
  • 2 eggs
  • 2 tablespoons olive oil
  • 1 teaspoon lime juice
  • 2 tablespoons coconut flour
  • 1/4 teaspoon baking powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon chili powder

Taco Seasoning to season 1 pound of meat



  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1/4 teaspoon onion powder
  • 1/4 teasoon garlic powder or minced garlic
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper

Swedish Meatballs

From Dr. Atkins Diet Cookbook (1974)

Makes 30 meatballs

  • 1/4 cup heavy cream
  • 1/4 cup water
  • 1/4 cup Baken-ets pork rinds, crushed
  • 1/2 pound ground beef
  • 1/4 pound ground pork
  • 1/4 pound ground veal
  • 1 large onion chopped fine
  • 3 Tablespoons butter
  • 2 teaspoons Krazy salt
  • 1/2 recipe Cream Sauce (the recipe calls for Basic Cream Sauce but since I really did not like that I will use Quick Cream Sauce)
  • nutmeg
  • caraway seeds

Mix heavy cream and water together.  Add pork rinds and allow to soak.  Combine beef, pork and veal.

Saute onion in 1 Tablespoon butter until light brown.

Mix cream mixture, meat, and onion together.  Season with salt.  Shape into small balls, and brown in 2 Tablespoons butter.

Remove balls to chafing dish and keep warm.

Make cream sauce and pour over meatballs.  Garnish with nutmeg and caraway seeds.

Total grams of carbohydrates: 16.3

Grams per meatball: .5

Hamburger Fondue

From Dr. Atkins Diet Revolution, 1972

Serves 4

  • 1 pound ground beef
  • 1/2 teaspoon onion powder
  • Salt and pepper to taste
  • 2 Tablespoons melted butter

Combine meat, onion powder, salt and pepper.  Roll into small balls.

Dip in melted butter, put in foil-lined broiler pan, and broil until brown.

Bacon Cheeseburgers

When I first saw the title, I thought, “Well, duh!”  Then I read the recipe!  🙂

From Dr. Atkins Diet Revolution, 1972

Serves 4

  • 1 1/2 pounds ground beef
  • 4 slices crisp bacon
  • 1/2 cup Cheddar cheese
  • 1 teaspoon Krazy Salt (or seasoned salt)
  • Black pepper (to taste)
  • 1 teaspoon parsley
  • Bacon fat

Mix ground beef with all ingredients, except bacon fat.  Shape into 4 patties, about 1-inch thick.

Pan-fry over medium heat in bacon drippings, 8 minutes on each side for medium well done.

Total grams carbohydrates: 2.8

Grams per serving: .7